400m run
10 pullups
10 front squats(87lb)
10 burpees

3rds

12:37

clean pulls-100%
x3
121, 126, 131, 136

snatch balance-80%
x3
85, 85, 85

monday

"Annies Evil Twin"
wt. lunges(25lb)
GHS
50-40-30-20-10

10:59

friday

"Cindy"
18rds

200m run
4 bear crawls
15 db pushpress
3rds

6:35

Monday

back squats
5x5

1000m row

snatch pulls
3x3

squat clean+2 front quats+1 jerk
3x3